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Juice fasting is ideal for cleansing the body of toxins and aiding with weight loss. It's also a healthier type of detox than a simple water fast, especially for people new to fasting, as your body is still receiving high quantities of vitamins and nutrients. This article will teach you how to perform a juice fast safely and effectively. But you should always check with your doctor before starting a juice fast.

Steps

Method1

Before the Fast

1

Set a goal. Seasoned fasters can go for as long as three weeks on a juice fast, however if this is your first time, it is recommended that you start with a smaller, more manageable target, such as three days. Fasting can be tough, both physically and mentally, so you may find it easier to start small. It is better to complete a short fast successfully than to falter in the middle of a long one.[1]

To complete a three day juice fast, you will actually be following a five day plan - taking one day to ease your body into the fast and one day to ease out.

If this is your first fast, it may be helpful to rope in a friend to go through the process with you. You can help motivate one another and a slight competitive edge will keep you from giving in to temptations!

2

Go grocery shopping. For your juice fast, you will need large quantities of fresh fruit and vegetables - probably more than you realize. It is very important that you buy organic produce, free from pesticides - the whole idea of the juice fast is to rid toxins from your body, not introduce more.

If possible, you should also stock up on some good quality spring water from a company that uses food grade plastic or glass bottles. You will be drinking lots of water as part of your fast.[1]

3

Invest in a good juicer. Having a good quality juicer is essential when performing a juice fast, as it will maximize the amount of juice that you get from your fruit and veg and will save you time and effort on preparation and clean-up. Make sure you get a juicer with at least 700 watts, which will easily power through any fresh produce you throw at it. You should also look for a juicer with as few parts to assemble and disassemble as possible, as this will make the juicing process faster.

Buying a new juicer can be a big expense, but it will be worth the investment, especially if you plan on making regular juice fasts a part of your lifestyle. You will probably need to spend at least $150 to get a decent juicer, but this should last you 15-20 years.[2]

It is not possible to substitute a juicer for a blender when performing a juice fast. If you use a blender, you will end up with a smoothie rather than a juice. A smoothie still contains fibers from the fruit and veg - and although this is normally a good thing - you do not want any fiber in your diet while on a juice fast. This is because your body uses up too much energy when digesting fiber - energy which your body needs to rid itself of toxins.[3]

4

Decide when to do your juice fast. Timing is important when it comes to juice fasting. You will need to ensure that you have plenty of time in the mornings to prepare your juices and that you do not have any high-energy activities planned for the 3-5 day period, especially if it's your first time. Many first-time fasters plan their juice fast for over a weekend, from Friday to Sunday, when they can be at home for extended periods of time.

Some fasters suffer from headaches and low energy when completing a fast (though others claim to have higher energy levels than normal) and you may find yourself needing to take a nap in the middle of the afternoon to conserve energy.[4]

You should also be aware that as the juice fast stimulates the flushing out of toxins from the body, your body will need to eliminate this waste frequently. For this reason, it may be best to stay in close proximity to a toilet for the duration of your fast.

5

Prepare your body for the juice fast. Before the three day juice fast begins in earnest, you will need to take a day to prepare your body for the days ahead. This can be done by eating only raw fruits and vegetables the day before the fast. If you like, you can get your body accustomed to the fast by only drinking juice for breakfast and lunch, then having a solid meal of salad or other raw vegetables and fruit.

Some fasters also advise cleansing the system with a purgative (a natural laxative) or an enema before beginning the fast, although this is optional.

Score0 / 0

Method 1 Quiz

Why is a blender not a good replacement for a juicer when you are on a cleanse?

It doesn't break down the fruit seeds.

Not exactly. Blenders and juicers can both help with breaking down seeds. Either way, you'll want to remove some of the bigger pits and seeds from your fruits before mixing them, but the small seeds, like those found in berries, are just fine to consume on your juice cleanse. Click on another answer to find the right one...

Blenders mix the fruit and veggies too much and leach important nutrients.

Nope! The nutrients you'll get from fruits and veggies will be there whether you use a juicer or a blender. Still, there is a reason you should consider getting a juicer for your cleanse if you don't already have one. Choose another answer!

Juicers are built to sustain more use.

Not quite! While you'll need to use your machine a lot during your cleanse, both a juicer and a blender can handle it. The durability of your blender varies on quality and brand, but it should still manage a few uses a day. Choose another answer!

Blenders make smoothies with fiber.

That's right! If you use a blender instead of a juicer, you'll end up with a fruit smoothie instead of fruit juice! Fruit smoothies are tasty, but they contain fruit and veggie fibers, which require a lot of energy to digest! Opt for a juicer instead for a better cleanse. Read on for another quiz question.

Method2

During the Fast

1

Make plenty of fresh juice every morning. If you have plenty of time on your hands in the morning, you can save yourself a significant amount of effort throughout the day by making the entire day's juice in one go. You can then keep it in the fridge until you're ready to drink it. Alternatively, you can just prepare the fruit and veg you intend to use in each juice and store it in ziploc bags in the fridge until you're ready to juice![3]

Experiment with different fruit and veg combinations to get tasty and unusual combinations. Really put some thought into what flavors will work well together - that way drinking your juice will be a pleasure rather than a chore.

When doing a juice fast, you should try to keep the ratio of fruit juice to vegetable juice at 20:80. Fruit juices can contain a lot of sugars which are harder for your body to process, so perhaps limit the fruit juices to the morning and stick to vegetable juices for lunch and dinner.[3]

2

Drink as much juice as you like throughout the day. A juice fast isn't supposed to leave you starving - your body will need the vitamins and nutrients from the juice to keep you going and do the important work of cleansing your body. For this reason, there is no limit on how much juice you should drink throughout the day. Whenever you feel hungry or thirsty, drink a juice. You should be drinking at least four servings of juice a day.

If you are doing the juice fast to lose weight, you should not try to limit your juice intake either. Your body is being deprived of enough calories as it is, and limiting your juice intake will only send your body into survival mode and cause it to retain any extra weight. So stick to a minimum of 4 glasses a day.[3]

3

Drink plenty of water. Staying hydrated is extremely important when on a juice cleanse, as the water will help to flush toxins from your system, along with helping you to rehydrate after eliminations. Drinking water will also help to keep sensations of hunger at bay. You should aim to drink at least 16 oz of water with each juice, either by diluting the juice with 50% water, or by drinking them one after the other. You should also drink additional water between juices.

Drinking herbal tea is another great way to drink more water - just try to stick with green, decaffeinated versions.

4

Do some light exercise. A little light exercise each day of the fast will allow you to take your mind off any hunger symptoms and will help to stimulate digestive movement. A short walk outdoors or some simple yoga movements will do you good, but refrain from anything more strenuous, as it may leave you feeling weak.

5

Rid your system of waste. Many people will experience bowel movements naturally, but you can help the process along by performing an enema once a day, preferably in the morning. This will help your body to clear out any built up toxins in the colon. Drinking a glass of warm water with some freshly squeezed lemon juice and a little honey (for sweetness) first thing in the morning has also been proven to stimulate bowel movements.

6

Continue fasting for another two days. Follow the same schedule for the following two days, drinking as much juice and water as you please. You may need to do another grocery run if you are running low on fresh produce. You should also continue to experiment with different recipes to keep your juice intake varied and interesting.

7

Stay strong. No matter how enthusiastic you feel at the beginning of your cleanse, you are sure to be faced with temptations and tests of your willpower over the course of the three days. You will become more sensitive to smells and solid food may seem to be calling to you to be eaten. Stay strong and remember why you decided to do the cleanse in the first place - you are ridding your body of toxins that have built up over the course of many years. You will feel much better afterwards - both physically and mentally - and enjoy the satisfaction at having successfully completed your first juice fast.

Some people enjoy the fasting process and claim to experience a surge, rather than a drain, of energy. Hopefully you will be one of these lucky people!

Try to take your mind off the fast by engaging in relaxing and restorative activities such as meditation, reading, stretching and craft projects. Without having to plan your day around mealtimes, you will have a lot more time on your hands.

Score0 / 0

Method 2 Quiz

Why should your juice fast diet contain more vegetables than fruits?

Vegetable juice gives you longer-lasting energy.

Not exactly! Everyone will experience different reactions to the diet, so play around with new recipes and food combinations until you find the drinks that work for you. The goal here is not to starve yourself, so make sure you are drinking plenty of juice during the day. Pick another answer!

Fruits juices are mostly water and don't have much nutritional value.

Nope! Of course, there are many types of fruit, and some have a greater nutritional value than others. Still, there's a more pressing reason to limit your fruit juice intake. Guess again!

Fruit juice contains a lot of sugars.

Correct! Fruit juice tastes delicious because it contains a lot of sugars, which are harder for your body to process. In order for the juice cleanse to work properly, you want to flush your system, so limit your fruit juice consumption and aim for more vegetables. Read on for another quiz question.

Vegetables stimulate bowel movement.

Not exactly! If you're feeling up to it, you can consider additional ways to flush your system, like drinking warm water with lemon and other measures. Still, both fruit and vegetables have fiber that aids in digestion! Choose another answer!

Method3

After the Fast

1

Take a day to ease your body out of the fast. This day will be similar to the day prior to the cleanse - you will eat only salads and fruits. Stick with small portions so as not to overwhelm your stomach and digestive system.[1]

2

Gradually return to normal food. After the easing-in period, you can gradually return to your regular diet by introducing foods such as eggs and dairy products, wholegrain rice and cereals, and lean meats. You should still try to refrain from eating processed foods, to avoid undoing the good work you did during your cleanse.

Eating pizza or other processed foods immediately after finishing your cleanse is not a good idea, and may even leave you feeling ill.

3

Think about introducing a 24 hour weekly juice fast into your routine. Doing a juice cleanse once a week will help you to maintain the level of detoxification you reached while doing your fast. It is actually quite simple to do as you can divide the 24 hours over a two day period. Start by having an early dinner one evening, then eat nothing for the rest of the night. Sleep through 8 of the 24 hours, then have a juice for breakfast and lunch that day. You can then eat a solid meal for dinner that night.[1]

4

Try a longer fast next time. Once you have done a three day fast, you can move on to doing longer cleanses periodically, progressing towards a 7 day or even 14 day juice fast, if desired. Although this may seem daunting, many seasoned fasters claim that the fasting actually becomes easier the longer you go without solid food. Your body trains itself not to feel hunger, as it recognizes that it is getting all the nutrition it needs from the juice.

Be warned, however. With longer fasts, your body will start eliminating toxins through the skin and lungs and you may notice a funny or unpleasant smell emanating from your body.[5]

With longer fasts, you may want to include protein and iron supplements in your juices, to give you more energy and prevent yourself from becoming anemic. These supplements can be found at health food stores.[6]

Score0 / 0

Method 3 Quiz

What side effect can you expect from longer juice fasts?

A headache

Not necessarily! If you're experiencing a headache, chances are you're not getting enough nutrition or water into your system. Try drinking more of both! Try again...

Nausea

Try again! If you're experiencing nausea, especially if you're a trained faster who has not experienced it before, consider switching up the fruits and vegetables you're using. Juice cleanses shouldn't cause nausea, but there are other unlucky side effects you can expect from longer cleanses. Choose another answer!

An unpleasant smell

That's right! During a longer juice cleanse, you may notice a funny or smell coming from your body. This is one way the toxins get released, so it's nothing to be concerned over, but be aware that it might happen. Read on for another quiz question.

Difficulty sleeping

Not exactly! Everyone experiences different reactions to juice cleanses. If you've done a cleanse before without sleeping problems, chances are you probably won't develop any just because you are fasting for longer. Guess again!

A juice made with apples, cucumbers, kale, orange, and lemon can help with:

Nausea

Try again! There are some juices that can help with nausea, and you can always consider a cup of ginger tea. Still, the above juice has a different purpose. Guess again!

Digestion

Correct! This juice is the perfect morning boost for your digestive system! Choose this option for a great way to start your day. Read on for another quiz question.

Low energy

Not quite! If you're accustomed to a cup of coffee in the morning, it can be hard to go without during your fast. Still, a big cup of cold water can help wake you up, while the above juice will help with something else! Guess again!

Community Q&A

Fruit juices like orange juice are void of nutrients and loaded with sugar. Even if it's fructose, fructose in excess is bad for you. Fruit juices are not ideal for a juice fast, especially commercially bought juices.

Tips

When introducing foods back into the diet, proponents of fasting suggest chewing food well so they are more easily digested.

If organic produce isn't available, practitioners suggest peeling the skin off fruits and vegetables or washing vegetables with a non-toxic produce cleaner, usually available at health food stores.

If you're interested in a more detoxing, though more difficult, type of diet, try a water fast.

Warnings

Common temporary side effects of a juice fast include headaches, tiredness, hypoglycemia, constipation, acne, increased body odor, and bad breath.

Make sure whenever you're performing a fast, you consult a doctor and be under a doctor's watchful eye. Fasting during pregnancy is not advised. Those in the advanced stages of cancer, diabetes, heart disease and tuberculosis should not fast. Avoid fasting in cases of mental illness, low blood pressure, and peptic ulcers. Especially to be avoided is fasting where a patient has cancer of the liver or pancreas. Some of these mentioned imbalances may improve with fasting, but these patients must have medical supervision. That way, if any crisis or complications arise, they may be dealt with immediately.

Made Recently

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This article was co-authored by our trained team of editors and researchers who validated it for accuracy and comprehensiveness. wikiHow's Content Management Team carefully monitors the work from our editorial staff to ensure that each article meets our high standards.

Thanks to all authors for creating a page that has been read 373,453 times.

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Co-Authored By:

wikiHow Staff Editor

Co-authors: 21

Updated: March 29, 2019

Views: 373,453

92% of readers found this article helpful.

53 votes - 92%

Click a star to add your vote

92% of people told us that this article helped them.

GW

G. Wells

Dec 27, 2016

"I was under the impression that a juice fast meant that I replaced three meals with juice. I didn't know I could drink it all day! Also, it didn't occur to me that I could make a large container of juice and drink that all day, too. Great information! Also appreciate the recipes listed."..." more

A

Anonymous

Jul 21, 2016

"Learning the specifics of juice fasting helped me the most, such as how much juice and water to drink per day, how to ease into and out of fasting periods, why juice fasting doesn't require fiber, and juice recipes and the use of enemas."..." more

JK

Ji Kiner

Jan 3, 2017

"I am on my second day of juice fasting and I learned that I did some things wrong, like too much fruits and low on green vegetables. But this whole article is great and very usable! Thanks."..." more

AG

Al Gonzales

Sep 27, 2017

"It was helpful because it gave ranges for fasting and what a beginner should do. Plus, it provided some great recipes."..." more

A

Anonymous

Sep 14, 2017

"How to make different recipes and I can drink plenty of water and juice also, I shouldn't stay on it to long. "

A

Anonymous

Dec 5, 2017

"Quantity of juice to take during the fast and fruit-to-veggies ratio."